Three to Five a Dayhttps://threetofiveaday.com
Three to five meals a day. Three to five opportunities.
Wed, 12 Dec 2018 13:12:52 +0000 en
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1 http://wordpress.com/https://s0.wp.com/i/buttonw-com.pngThree to Five a Dayhttps://threetofiveaday.com
Why You Should Think of Your Body Like a Science Experiment: Part 2https://threetofiveaday.com/2018/12/12/why-you-should-think-of-your-body-like-a-science-experiment-part-2/
https://threetofiveaday.com/2018/12/12/why-you-should-think-of-your-body-like-a-science-experiment-part-2/#respondWed, 12 Dec 2018 13:00:46 +0000http://threetofiveaday.com/?p=7356Hi Three to Five Tribe! If you have been keeping up with my health and wellness journey then you know about a month ago I was dealing with a serious side stitch and was also experiencing some weight gain and annoying morning bloat. In order to self diagnose, I decided to give up alcohol, apples, cinnamon, cocoa nibbs and fat bombs to see if I could determine the troublemaker and I am happy to report that after 6 weeks of eliminating these foods my experiment was a success!

The Power of Elimination

My biggest reason for eliminating the aforementioned foods was because I wasn’t feeling my best. With my birthday just on the horizon at the end of November, I wanted to make any adjustments necessary in order for me to look and feel my best on my big day. (Okay, I had also been experiencing a seriously annoying side stitch since September, which was the main reason for my elimination experiment). After eliminating Pink Himalayan Salt for the entire month of October with no positive results, I knew it was time to eliminate more, which is when I decided to cut out alcohol and cocoa nibbs. (I have a history of OD-ing on chocolate, so I thought that could be the troublemaker). The good news is my self-diagnosis paid off because my side stitch is gone! Now that’s not to say I will never have red wine or chocolate ever again, but clearly by consuming too many raw cocoa nibbs, my body was sending me a clear signal that it was not happy. Instead of masking the pain with a prescription from my doctor (thanks, but no thanks), I simply eliminated the potential irritants for 6 weeks and you know what, it worked!

The main point of eliminating certain foods was to alleviate my side stitch, which it did, but while I was at eliminating certain foods I figured why not just eliminate more to help with other annoyances. (All aesthetics not actually medical). That is when I proceeded to banish fat bombs from my fridge as well as apples and cinnamon. Although it was a challenge for the first two weeks to find a snack replacement for my afternoon fat bombs (hello Macadamia Nuts and avocados) I was able to tighten my midsection just in time for my birthday. The same with the apples and cinnamon. Although it was odd to not have something sweet after dinner, I quickly adjusted by making extra vegetables for dinner and ended all of my eating for the day once dinner was finished. Result? No morning bloat! Plus, I got to enjoy more of the vegetables I love in the evening.

Just like in my original post, my whole point in going through all of this is to encourage you to think of your body like a science experiment. Your body is really smart, like really really smart, so if your body sending you a sign or symptom, don’t ignore it! Instead, listen to it and use it as a guide to lead you to a course of action so you can adjust and self heal.

Side note: I totally believe in Western medicine and believe there is a time and place for it, but of you are dealing with a non-life threatening ailment and can afford to experiment with self healing by an elimination diet of some sorts, I am all for it!

Eliminating and adding foods to my daily diet three to five weeks at a time,-ox

]]>https://threetofiveaday.com/2018/12/12/why-you-should-think-of-your-body-like-a-science-experiment-part-2/feed/0kelsey-chance-575535-unsplashthreetofiveaday7 Healthy Christmas Cookie Recipeshttps://threetofiveaday.com/2018/12/05/7-healthy-christmas-cookie-recipes/
https://threetofiveaday.com/2018/12/05/7-healthy-christmas-cookie-recipes/#commentsWed, 05 Dec 2018 13:00:43 +0000http://threetofiveaday.com/?p=7332Hi Three to Five Tribe! It’s the most wonderful time of the year and although I don’t have a Christmas gift to give you this year, I want to share all of the Christmas cookie recipes I have been experimenting with since August. (Yes, that’s right, I started Christmas cookie recipe testing back in August, but for a very good reason).

If you are planning and preparing for an upcoming Christmas cookie exchange with family, friends, neighbors or co-workers, stop the recipe search because these are the only Christmas cookie recipes you’ll need this year.

Peanut Butter Collagen Cookies*Top cookies with a homemade chocolate peanut butter spread to recreate the traditional Thumbprint cookies you usually see around Christmas time.**This recipe was only recreated after my initial recipe failed miserably.

]]>https://threetofiveaday.com/2018/12/05/7-healthy-christmas-cookie-recipes/feed/1rawpixel-760074-unsplashthreetofiveadayPlant-Based Meal Ideashttps://threetofiveaday.com/2018/11/28/plant-based-meal-ideas/
https://threetofiveaday.com/2018/11/28/plant-based-meal-ideas/#respondWed, 28 Nov 2018 13:00:32 +0000http://threetofiveaday.com/?p=7328Hi Three to Five Tribe! Over the summer, I decided to adopt more of a plant-based lifestyle . When it coms to eating these days my new rule of thumb can best be summed up by Michael Pollan, “Eat food. Not too much. Mostly plants.”Nowadays, my meals are mostly centered around plants with animal protein playing more of a supporting role than the main event. (Heck , for Thanksgiving my plate was covered in so many vegetables you could barely spot the turkey!) I have recently been asked what these plant-based meals look like so today I want to share with you some of my weekly go-to recipes for living a plant-based life.

Plant-Based Meal Ideas

Please note that some of these meals do include an animal protein source like fish, which technically is not part of a plant-based diet. However, after I decreased my consumption of animal sources (i.e. chicken, pork, beef) I have noticed my body feels its best when I feed it animal protein in the form of seafood, which is why many of my meal recommendations include fish.

These are just a few of my plant-based meals, but I would love to hear what plant-based meals look like for you. Tell me in the comments below or tag me on Insta @312ChicagoBlonde.

Enjoying plant-based meals three to five days a week,
-ox

]]>https://threetofiveaday.com/2018/11/28/plant-based-meal-ideas/feed/0chiara-conti-505587-unsplashthreetofiveadayHow to Make Healthy(ish) Salted Caramel Saucehttps://threetofiveaday.com/2018/11/14/recipe-salted-caramel-sauce/
https://threetofiveaday.com/2018/11/14/recipe-salted-caramel-sauce/#respondWed, 14 Nov 2018 13:00:54 +0000http://threetofiveaday.com/?p=7315Hi Three to Five Tribe! With the Thanksgiving and Christmas holidays right around the corner, you may find yourself baking up a storm (like me back in August when I started recipe testing this year’s Christmas cookies). As promised, I am sharing any recipe hacks I discover along the way and o far I have shared an easy recipe for homemade powdered sugar, but today I want to share how you can make a healthy(ish) salted caramel sauce.

Salted Caramel Sauce

Whether you enjoy a drizzle of hot caramel on freshly picked fall apples, a slice of Thanksgiving pie or straight off the spoon, this salted caramel sauce is seriously addictive, so enjoy with caution. Consider this your fair warning!

Ingredients:

1/2 cup maple syrup

1/3 cup coconut milk

2 tablespoons coconut oil

1 tablespoon butter

1 tablespoon coconut sugar

1 teaspoons vanilla

1/2 teaspoon Pink Himalayan Salt

Directions:

#1 Place all ingredients into a small to medium sized pot then place on the stovetop and bring to a boil. Stir thoroughly to ensure all ingredients are well combined.

#3 After 25 minutes, stir caramel sauce consistently for 5 minutes. Yes that’s right people, 5 minutes of straight stirring. (Get ready because it is a total arm workout!) The caramel sauce should begin to thicken during this time.

#4 Allow caramel to cool completely. Transfer to a glass jar or dish then store in the refrigerator. Enjoy!

If you decide to try this recipe, let me know what you think! I want to see your sauces, so remember to tag me on Insta @312ChicagoBlonde.

Happy baking everyone! Bring on the holidays.

Taste testing this recipe three to five spoonfuls at a time,-ox

]]>https://threetofiveaday.com/2018/11/14/recipe-salted-caramel-sauce/feed/0toa-heftiba-134254-unsplashthreetofiveadayHow to Make the Best Brussel Sproutshttps://threetofiveaday.com/2018/11/07/how-to-make-the-best-brussel-sprouts/
https://threetofiveaday.com/2018/11/07/how-to-make-the-best-brussel-sprouts/#respondWed, 07 Nov 2018 13:00:41 +0000http://threetofiveaday.com/?p=7348Hi Three to Five Tribe! I have been getting a lot of questions about how I cook my Brussel sprouts, so I wanted to put together a quick recipe in time for all of those fall potlucks, Friendsgiving celebrations and of course, Thanksgiving. Here is the best way to make Brussel sprouts.

Roasted Brussel Sprouts

1.) Preheat oven to 350 degrees.

2.) While the oven is preheating, rinse raw Brussel sprouts under cool water and shake dry.

3.) Using a knife, chop off the Brussel sprout stems then proceed to cut the Brussel sprouts in half.

4.) Place sliced Brussel sprouts in a large bowl than coat with a generous serving of avocado oil. That’s it! No salt, no pepper, nothing. Remember, less is more!

5.) Place Brussel sprouts on a baking sheet. I recommend checking each Brussel sprout to make sure the sliced sides are face down.

6.) Place Brussel sprouts in the oven and bake for 45 minutes. Be sure to set a timer!

7.) Once 45 minutes are up, turn off the oven and let Brussel sprouts sit in the oven for an additional 5 minutes.

*Although these little guys are enjoyable all on their own, I recommend serving them with a side of roasted sweet potatoes. Yum!

I hope you try this recipe and if you do, please tag me on Instagram @312ChicagoBlonde so I can see your batch of perfectly roasted Brussel Sprouts.

Enjoying the perfect Brussel Sprouts three to five forkfuls at a time,-ox

]]>https://threetofiveaday.com/2018/11/07/how-to-make-the-best-brussel-sprouts/feed/0brussel-sproutsthreetofiveadayWhy You Should Think of Your Body Like a Science Experimenthttps://threetofiveaday.com/2018/10/31/why-you-should-think-of-your-body-like-a-science-experiment/
https://threetofiveaday.com/2018/10/31/why-you-should-think-of-your-body-like-a-science-experiment/#respondWed, 31 Oct 2018 12:00:04 +0000http://threetofiveaday.com/?p=7341Hi Three to Five Tribe! Some of you may know, but next month is my birthday (November 24th to be exact) and with roughly under one month to go, I have decided to give up alcohol, apples, cinnamon, cocoa nibbs and fat bombs. I know this may sound like a strange combination to many of you, but stick with me here, I have my reasons. (It’s me, so there is always a method to my madness).

Why You Should Think of Your Body Like a
Science
Experiment

Last fall, when I was working closely with my NTP, I learned to think of my body like a science experiment. Your body is really smart, way more smart than we give it credit for, so if it’s sending you a sign or symptom (even if uncomfortable) that’s incredibly valuable information we should be listening to and not blocking out. It’s like conducting a science experiment. You try something new then you sit back to wait and see what happens then you adjust accordingly.

Okay, so what does this have to do with me giving up all alcohol, apples, cinnamon, cocoa nibbs and fat bombs for the next month? Well, after experiencing a serious side stitch at the end of September, I completely stopped using Pink Himalayan Salt for the entire month of October as I initially thought I was using too much of it on a daily basis. After one month of a living a salt-free lifestyle, the side stitch is still here unfortunately. If you know me then you very well know I have a history of overdoing it on certain foods (I’m looking at you cocoa nibbs). I’ve noticed after enjoying fat bombs topped with a sprinkle of cocoa nibbs, the side stitch intensifies. Instead of taking prescription meds to dull the pain, I am simply omitting cocoa nibbs from my diet for the next month. Side note: I also know the pain intensifies after I consume alcohol, so there goes that. (Byeee red wine. See you on my birthday!)

I have also noticed an increase in my weight, which isn’t that big of deal to me these days, but I am beginning to feel uncomfortable in my own skin. Instead of hitting the gym every day for two a days (yes I have lived that life before ) I am cutting out fat bombs from my diet. Although fat bombs are great on the go snacks (they can keep you full for hours), they are loaded with healthy, saturated fats. Although saturated fats are great for your body, too much saturated fat can easily cause you to gain weight and with my midsection getting a little soft, my body is telling me, enough with the fat bombs already! Plus, let’s be real, that’s way easier than doubling up on daily sweat sessions.

All of this may be making sense up until this point, but now you may be thinking, but why apples and cinnamon? Aren’t they healthy? Yes! Apples are full of fiber and are delicious topped with a sprinkle of cinnamon, which also hosts a variety of anti-inflammatory effects, but I usually enjoy an apple topped with cinnamon as my after dinner sweet treat. However, I notice by ending my day with fruit, I wake up the next morning feeling bloated. Think about it. When fruit is consumed at the end of the day, it sits on top of all of your other food that is waiting to be digested so as it sits to what it turns in your system, it begins to ferment, hence the bloated stomach. Although I love my apples with cinnamon, this bloat is really bothering me so there goes the apples and cinnamon. (I also am consuming way too much cinnamon each week and think that could be contributing to my side stitch).

My whole point in going through all of this is I am thinking of my body like a science experiment. I am paying close attention to the signs and symptoms it is sending me (i.e. side stitch, weight gain, bloating) and adjusting by omitting certain foods I think may be contributing to said symptoms. Also, with one month to go until my birthday I want to look and feel my absolute best on my big day and if that means eliminating some foods I am fond of for the next month, I know it will be well worth it when I am feeling my best.

The next time your body is sending you a signal, take a beat and actually listen to it.

Adjusting my diet three to five foods at a time,-ox

]]>https://threetofiveaday.com/2018/10/31/why-you-should-think-of-your-body-like-a-science-experiment/feed/09-1threetofiveadayA Healthy Alternative to Pastahttps://threetofiveaday.com/2018/10/17/a-healthy-alternative-to-pasta/
https://threetofiveaday.com/2018/10/17/a-healthy-alternative-to-pasta/#commentsWed, 17 Oct 2018 12:00:46 +0000http://threetofiveaday.com/?p=7313Hi Three to Five Tribe! Fall is officially here and there are so many things to love about this time of year: cooler temperatures, football, leggings + oversized sweaters + boots, apple picking, and pumpkin everything, but what I also love about the fall season is hearty comfort food. Some of my favorites include beef stew and stuffed peppers (both Whole30 approved), but one of my absolute favorite fall foods is a big bowl of pasta topped with a heaping spoonful of my Dad’s homemade meat and marinara sauce. Yum! Although this meal is one of my favorites, it inspired me to create a healthy alternative using spaghetti squash.

Spaghetti Squash Recipe

Ingredients:

1 spaghetti squash

1-2 TBSP avocado oil

1 cup tomato sauce (Remember to read the label and make sure there is no added sugar)

6-8 white button mushrooms

1 grilled chicken breast

Optional: Oregano

Optional: Crushed Red Pepper Flakes

Directions:

#1 Preheat oven to 400 degrees. As the oven preheats, cut spaghetti squash in half, but be careful. These guys can be tricky to cut so watch your fingers! Once the squash is cut in half, grab a spoon and remove the seeds like you would a pumpkin. Once the seeds are removed, coat the inside of the spaghetti squash in avocado oil then place the cut sides down on a baking sheet and bake for 45-60 minutes.

Note: You can keep the squash seeds and roast them just like you would pumpkin seeds.

#2 As the spaghetti squash bakes, wash and slice 10-12 white button mushrooms then place them in a large skillet with the 1 cup of tomato sauce. Cover and simmer on low heat until the mushrooms are cooked.

#3 After 45-60 minutes, remove the spaghetti squash from the oven and let cool. Once cooled, grab a fork and scrap out the “spaghetti.”

#4 Add “spaghetti” to large skillet and stir until all of the “noodles” are evenly coated in tomato sauce. Top with slices of grilled chicken and add a pinch (or two) of oregano and/or crushed red pepper flakes if desired. Eat and enjoy!

Enjoying fall foods three to five days a week,-ox

]]>https://threetofiveaday.com/2018/10/17/a-healthy-alternative-to-pasta/feed/1heather-schwartz-493943-unsplashthreetofiveadayRecipe: Healthy-ish Powdered Sugarhttps://threetofiveaday.com/2018/10/03/homemade-recipe-for-powdered-sugar/
https://threetofiveaday.com/2018/10/03/homemade-recipe-for-powdered-sugar/#respondWed, 03 Oct 2018 12:00:17 +0000http://threetofiveaday.com/?p=7292Hi Three to Five Tribe! If some of you remember from my previous post, I am currently in the midst of Christmas cookie recipe testing. I mentioned I would share any helpful hacks I discovered along the way and after baking my way through three recipes, I have found my first healthy baking hack – homemade powdered sugar!

A Healthy Recipe for Homemade Powdered
Sugar

This year, I want to find a way to make all of my Christmas cookie recipes healthy, well healthier, by choosing to use real, whole food ingredients. When I first stumbled upon my second Christmas cookie recipe for Vanilla Bean Cookies with a Vanilla Glaze I was super stoked, that is until I saw the recipe for the vanilla glaze, which called for powdered sugar. Healthy powdered sugar? I am not at all phased by healthy recipe swaps and am no stranger to the usual recipe swaps: almond flour, coconut sugar, honey and maple syrup, but how the heck was I going to make a healthier option for powdered sugar? Needless to say if this was December during the heart of the holidays, I would have skipped this recipe as quickly as I skip Black Friday shopping, but alas, this is exactly why I am recipe testing now. There is no recipe too challenging for me when I start baking this early in the year!

After a thorough amount of research (also known as a quick Google search), I found the easiest recipe for “healthy” powdered sugar. It can’t get any easier than two ingredients and one step. See what I mean?

Ingredients

1 cup coconut sugar

2 teaspoons tapioca flour

Directions

#1 Take both ingredients, place in a food processor and mix on high for 60-90 seconds or until coconut sugar and tapioca flour are thoroughly combined together. That’s it!

Tip: The coconut sugar will cause the powdered sugar mixture to appear light brown in color, which is normal and what you want. Just don’t expect to see a snow white powdered sugar because you aren’t actually using refined white sugar like most traditional recipes call for.

Take your powder sugar one step further and add 3-4 tablespoons of your choice of milk (I prefer coconut milk), 1/2 teaspoon vanilla and a small pinch of salt to create a homemade vanilla glaze. (It’s so good I swear I could eat the entire bowl and I would be lying if I said I didn’t eat an entire bowl of this because I did eat an entire bowl of this). Just like the powdered sugar won’t be white in color, neither will the glaze, so if you are really wanting that snow white color for aesthetic purposes, you may want to go another route for your vanilla glaze, but if color isn’t a concern, enjoy!

I can’t wait to share my next kitchen discovery as I bake my way to Christmas one Christmas cookie recipe at a time.

Making healthy swaps three to five ingredients at a time,-ox

]]>https://threetofiveaday.com/2018/10/03/homemade-recipe-for-powdered-sugar/feed/0otto-norin-430454-unsplashthreetofiveadayFoods I Love Right Now: Kimchihttps://threetofiveaday.com/2018/09/19/foods-i-love-right-now-kimchi/
https://threetofiveaday.com/2018/09/19/foods-i-love-right-now-kimchi/#respondWed, 19 Sep 2018 12:00:55 +0000http://threetofiveaday.com/?p=7298Hi Three to Five Tribe! There have been a handful of foods I have fallen in love with over the years: Brussel Sprouts, purple asparagus, Keto ice cream, Himalayan Salt, nutritional yeast, broccoli, and fat bombs just to name a few. Recently, I have been on a quest to find foods that support healthy digestion which has lead me to ACV and now Kimchi.

Kimchi

What is Kimchi?

Kimchi is a traditional side dish and staple of Korean cuisine. Most commonly made from Napa cabbage, radishes, sea salt, onion, garlic, ginger and red chili powder, kimchi is has a distinct, yet addictively tangy taste. Some kimchi, like my favorite from Trader Joe’s, even includes a hint of fish sauce. (Yum!)

Side Note: If fishy flavors are not your thing, then I recommend trying a different brand of Kimchi.

Health Benefits of Kimchi

Although kimchi is loaded with vitamins and minerals like calcium, iron and vitamins A and B, I love it for another reason. Kimchi is great for digestion! Kimchi is created by fermentation, which gives kimchi a healthy dose of good gut bacteria, lactobacillus, which aid in digestion.

How can I enjoy Kimchi?

Kimchi can be enjoyed on its own, but lately I have been enjoying one (or two) scoops with my breakfast: 2 eggs + bacon + spinach + 1-2 heaping scoops of kimchi = Delish!

Remember: When it comes to fermented foods, less is more. Your body doesn’t need a large amount to reap all of the benefits, but feel free to eat as much, or as little as you like.

If you haven’t tried kimchi, then I highly recommend you give it a try and if you don’t like it just give me your jars, I’ll take them! If you already enjoy kimchi, how do you enjoy it? Do you like it on its own as a side, with a specific dish? I want to know, so please tell me in the comments below.

Enjoying kimchi three to five spoonfuls at a time,
-ox

]]>https://threetofiveaday.com/2018/09/19/foods-i-love-right-now-kimchi/feed/0fancycrave-248222-unsplashthreetofiveadaySlow Down Septemberhttps://threetofiveaday.com/2018/09/05/embracing-seasonal-changes/
https://threetofiveaday.com/2018/09/05/embracing-seasonal-changes/#respondWed, 05 Sep 2018 12:00:47 +0000http://threetofiveaday.com/?p=7306Hi Three to Five Tribe! I hope you all had a lovely Labor Day holiday weekend celebrating the unofficial end to the summer season with family, friends and neighbors. I recently read a blog post written around this time last year about saying so long to summer and it inspired me to dive in a little deeper to this same topic.

Slowing Down

Although Autumn doesn’t technically begin this year until Sunday, September 23rd (let the countdown begin,) we will soon start to experience a seasonal change as summer slowly begins to fade into fall. Many of us may try and resist the seasonal change as we hold onto summer by its ankles as it drags us kicking and screaming until we unwillingly arrive into all, but instead of fighting this seasonal change, I strongly urge you to embrace it instead.

Take a cue from Mother Nature and all you see around you. Cooler temperatures, shorter days and longer nights beckon us all to slow down, which may be difficult for some yet easier for others. I for one am super stoked for fall as it is my favorite time of the year, but I myself struggle with slowing down in general no matter what the season.

Being a Type A personality, I am used to always being on the go, but after a busy summer packed with loads of travel visiting family and seeing friends, I am ready for a slower schedule. Lately, I have noticed I am struggling to fall asleep at night (I am talking in bed by 9:30pm and lying wide awake until well after midnight – So not cool). After working with an NTP last year, I learned this is a clear sign of elevated cortisol levels, commonly referred to the stress hormone. Whether I feel stressed or not, my body is sending me an obvious signal that it is stressed out, so I am listening to it and taking the month of September to slow down. (I am fondly referring to this month as “Slow Down September”).

Just like last year I am making seasonal adjustments such a prioritizing sleep (TV off by 9am and in bed reading by 9:30pm), listening to my body and returning to more gentle, healing and restorative lifestyle practices. This may even mean working out less and sleeping more. (Gasp!) Don’t get me wrong, this is definitely way easier said than done, but I know my body (and my sleep schedule) will eventually thank me for it.

As we continue to soak in the final days of summer while preparing for the fall season ahead (I have already spotted some pumpkins on front door steps), I encourage you all to embrace this month of September and slow down.